Doing regular physical activity has health benefits during pregnancy and also helps to prepare the body for childbirth. However, it is important to modify or choose a suitable exercise program because pregnancy affects the body’s response to exercise.
Don’t exhaust yourself – a light to moderate exercise program should be the aim. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, a light to moderate level should allow you to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you’re probably exercising too strenuously.
If you weren’t active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an aerobic exercise program, tell the instructor that you’re pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week. Increase this gradually up to 5 30-minute sessions a week.
Remember that exercise doesn’t have to be strenuous to be beneficial.
Exercise tips when you’re pregnant:
- Always warm up before exercising, and cool down afterwards.
- Try to keep active on a daily basis; 30 minutes of walking each day can be enough, but if you can’t manage that, any amount is better than nothing. If you haven’t been active or are overweight, start with 3-4 days spread across the week.
- Avoid any strenuous exercise in hot or humid weather.
- Drink plenty of water and other fluids.
- If you go to exercise classes, make sure your instructor knows that you’re pregnant and how many weeks pregnant you are.
- You might like to try swimming because the water will support your increased weight.
Source – https://www.pregnancybirthbaby.org.au/exercising-during-pregnancy